Adarq.org

Nice hops. Youre getting really close again.

thanks man, wish i would have video taped that two hand EZ rim grab at the end.. would have liked to tape the 1 on 1 too, tape was already full.. i can't find my other tape but dammit i need to bring two tapes.







5/17/2010

workout B: 159 before walk, 157.0 after

walked ~12 miles in 2 hours 45mins.

NO COPS MESSED W/ ME TONIGHT YA!!!



neutral grip pullups: 12, 12, 8

stretching.. f'n left achilles feels tight AFTER i stretched calf.. heh.. f'n stretching.

i want to jump tomorrow, will see how i feel.

pc!

Quote

i'd ditch jump squats because they are painful, boring, and nobody likes doing them. You dont pick up things as well when u dont enjoy/ dread them

I agree, they are very painful, when i add them in training i would always be pissed off if there the nest exercise (wrong attitude) They take so much energy out of you......but has anyone thought that becuase fast twitch fibres fatige alot quicker then other fibres, is this why jumpsquats are so fatiging (are jumpsquats good at developing FTMF?)

i reset between each rep, and if you start out at 25% 1RM and progress slowly towards 35-40% 1RM, they should feel fine..

ya well they are a good exercise at recruiting FT MU's for sure, they enhance the explosive strength characteristics of the muscle/nervous system.

cya

"There might NEVER be another human as fast as bolt to ever step foot on earth, that's how special that guy is.."

I never understood that thing when people say never, with time there will always be a genetic freak who is just as good or better than bolt just like how lebron came on the bball scene, it's just matter of time.    training will keep getting more and more advanced as well as a bunch of new supplements and shit and everything else.  10 years ago everybody probably never would have even dreamed or imagined a bball player that could be as big/strong/athletic as lebron is but he's here and it will keep progressing.  you can't compare the guys from awhile back in any sport to the guys competing now, physically and athletically.  i think the main difference between now and way back when is guys are a lot stronger/bigger mainly from lifting that was the main breakthrough.  probably in the future it will be something cns wise that they figure out that will enable us to fire motor nuerons like crazy and disinhibit are GTO"S and everything ot another level.  after all, the cns is a lot more powerful than the muscular system

lebron is nice, but there will never be another jordan

the future of athletics is gene doping.. it will be untestable and extremely effective, just need the $$.

for the dunks i did look at, man, most of my lobs sucked so bad.. haha.. i had alot more promising jumps for alot of those bad lobs but i just would get stuffed by the rim, bounced too fast towards rim.

<a href="http://www.youtube.com/watch?v=ysLte9IlVUY" target="_blank">http://www.youtube.com/watch?v=ysLte9IlVUY</a>

just one attempt from today on my other youtube.

pc!



edit: i forgot to mention, court was wet initially, so i went to this other rim, and every time i touched it during warmup jump, i got electrocuted.. hahahaha!!!! shit was crazy.. shocked 3 times so i said fuck that rim.. it was single rim, real old.

Quote from: adarqui on May 17, 2010, 01:18:12 pm

Quote from: Flander on May 17, 2010, 07:31:37 am

Its great. Look at Bolts 60m time. The world record is 6,39 by Maurice Green.

There might NEVER be another human as fast as bolt to ever step foot on earth, that's how special that guy is..

Yeah hes crazy. Just saw that Gay ran a 19,41 straight 200m in Manchester this weekend.

nice, but i can't wait for bolt to run a 18.9x in the 200m hahahaha...

man he needs to hit 18.9x in 200m and 9.4 in 100m.. if he does that, a halo would appear over his head.

lol im cracking up, ridiculous.

great work my friend.

Hey there,

what do you guys think about these exercises for vertical jump training purposes? I remember reading Kelly Baggets opinion about the jump squat being an easy to learn alternative for the olympic lifts and there derivates. But what would be the best solution, if technique wasn't the problem? I believe that learning powercleans for example is very much possible even without a coach. I think it is not an easy exercise and the powercleans will probably not turn out perfect. But they don't have to be to be an effective training tool. Also one could argue, that more weight can safely be used in the powerclean than in the jump squat. At least I would not necessarily like to jump with my powerclean PR weight on the back.

So what do you guys think?

Edit: What about speed squats? Haven't read about those in a while....

I don't think it's an either or type of thing, because for sure, properly done olympic lifts can be VERY beneficial. If you have good technique and good coaching (either by ones self or by an actual coach), then sure I'm all for them. I'm personally more for REA squat/jump squat/clean pulls etc, but that's because i'm not an OL coach nor can i really prescribe them over the internet with confidence.

Olympic liters do make use of jump squats, depth jumps, and clean pulls, so REA squats would be another lift they could incorporate. Athletes that do not olympic lift should definitely safely make use of a few or all of these lifts: jump squats, depth jumps, REA squats, clean pulls.

People just shouldn't neglect lifts that really target explosive strength, some form of maintenance always has to be there, which is intensified during certain phases of training. All to often people neglect these lifts then incorporate them only during those phases, which is wrong imo, because your experience with those explosive lifts has not been properly progressed and maintained.

Jump squats, DJ's, REA squats, and clean pulls are ALL very good activation/PAP exercises prior to squatting/heavy lifting, so even if one doesn't believe they help improve anything physiologically (which i disagree with), then they at least wake up the CNS & have a stimulatory effect on squatting etc via post-activation-potentiation.




As for speed squats, not the biggest fan, but, they would be a progression prior to doing REA squats/jump squats in someone who is not familiar with those kinds of lifts. So, their purpose for me is to use to prepare the body for REA/jump squatting. REA squats have the 'small altitude drop' with very ballistic transition from eccentric to isometric to concentric, jump squats have a less ballistic transition because there is no ADA, but, they have full triple extension without deceleration at the top. So both of those lifts complement each other pretty good.

peace man nice Q!